Dinner · Lunch · Savoury

Baked Thai Green Curry Risotto

Ever have one of those days where you expect something to happen and then the opposite happens instead, changing your plans?

Yeah that happened today with my plans to go to the beach with my friends. Last week the weather was baking hot, and it went up to 28°C. This week, it’s raining including today when we were going to the beach.

Oh well, sometimes life doesn’t always go the way you planned, but that doesn’t mean that everything is ruined.

Days like this are perfect for having a cosy risotto to keep you warm, even in summer.

Close up Thai green curry baked risotto.JPG

When I first made this recipe, I used courgette, but the next time I decided to make it, I was out of courgettes and didn’t have many fresh vegetables in the house.

Oh well, plans had to change and I was determined to make this recipe. And it turned out better than expected and it made the recipe more colourful which I loved.

I’ve also been challenging myself to make more savoury recipes to feature on the blog as I eat way too much sugar and have been trying to have at least one savoury snack per day and I needed some new ideas.

Not gonna lie, I was more than happy to have this as a snack or meal.

IMG_7684.JPG

It’s absolutely delicious and it was difficult to stop myself from eating the entire batch at once.

I love food in general and Asian food is awesome and Thai is amazing with all of the rich curries and flavours that I just couldn’t resist.

I originally made a recipe similar to this nearly two years ago which was this Oven Baked Thai Risotto with Roasted Shrimp from SoupAddict which was delicious, even after I had lightened it up. When I was looking through some old recipes of mine,, I found this one and was inspired to create something like it.

And thus this Green Curry Risotto was born.

In dish thai green curry risotto.JPG

And it’s under 225 calories per serving which is perfect. Pair with some protein and a side salad if you want more vegetables and you have a perfectly balanced meal.

Or serve by itself for a light lunch or dinner and snack.

I used light coconut milk which was absolutely delicious and had a nice richness without all of the calories, however if you can afford the calories then I would recommend using full fat coconut milk as it tastes even better and the fat will keep you full for longer.

To make it even lower in calories per serving, add more vegetables and decrease the rice to 100g and half the amount of water added.

What I love is that this recipe is not as labour intensive as normal risotto recipes which makes it much easier and you can pop it in the oven covered with some tinfoil and bake for 25-30 minutes and then it’s done and ready to serve.

Here it is before baking.

Before baking thai risotto.JPG

And here it is after baking. I uncovered mine for 5 minutes before removing from the oven just to brown the top a little. I also topped mine with some spring onions for a nice green garnish.

After baking full batch curry risotto.JPG

The vegetables you use can be different to the ones I did and you can add more if you want to, however there will be less rice per bite.

I feel like grated carrots along with some grated courgettes and sweetcorn would make a colourful mix of vegetables.

Cover photo thai baked green curry risotto.JPG

Or for a more Thai inspired mix of vegetables, use some bamboo shoots, mushrooms, asparagus and either Chinese broccoli, bok choy or Chinese cabbage and some bean sprouts for a better flavour.

Feel free to add in some white wine or dry sherry for a more traditional risotto taste, but I didn’t have any on hand when making this and I didn’t miss it at all.

So let’s get down to the recipe!

Thai Green Curry Baked Risotto

Prep time: 10 minutes

Cook time: 40 minutes

Total time: 50 minutes

Yield: 4-6 servings

Ingredients

  • 1 tsp
    Vegetable oil/ low-calorie cooking spray
  • 50g/ 3 tbsp
    Green curry paste *
  • 1
    Large white onion, diced
  • 1-inch piece
    Fresh ginger, grated
  • 2
    Garlic cloves
  • 150g/ 3/4 cup
    Uncooked arborio rice
  • 1 can
    Light coconut milk **
  • 100ml
    Water/ chicken stock
  • 1 medium/large
    Courgette
  • 140g / 1/2 small can
    Canned sweetcorn
  • 200g
    Mixed stir fry vegetables/ grated carrot
  • 10ml/ 2 tsp
    Toasted sesame oil (optional) 
  • 15 ml/ 1 tbsp
    Fish sauce/ light soy sauce

Instructions

  1. Preheat the oven to 180°C/ 160°C fan assisted and lightly grease a medium casserole dish.
  2. In a frying pan, spray with low-calorie cooking spray or oil and saute the curry paste and onion until fragrant, roughly 1 minute and then add 1 tbsp of water and saute the garlic and ginger for 1 minute until fragrant, trying not to burn them. Add in the courgettes, grated carrots/ vegetables and cook until soft, 3-4 minutes.
  3. Add the rice and toast for 1 minute, stirring constantly and then add in the coconut milk and sesame oil and stir together.
  4. Dissolve the stock cube in water and add to the pan and stir in the sweetcorn, sesame oil and fish sauce.
  5. Scrape into the casserole dish and cover with foil and bake for 20-25 minutes. Remove from the oven and allow to cool slightly before serving.
  6. Top with spring onions if desired.
  7. Store leftovers in the fridge for up to 4 days.

Nutritional Information

Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 227
% Daily Value *
Total Fat 11 g 16 %
Saturated Fat 4 g 21 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 1 mg 0 %
Sodium 578 mg 24 %
Potassium 95 mg 3 %
Total Carbohydrate 32 g 11 %
Dietary Fiber 4 g 14 %
Sugars 5 g
Protein 5 g 10 %
Vitamin A 0 %
Vitamin C 4 %
Calcium 2 %
Iron 1 %

Recipe Notes

The nutritional information was calculated using the recipe as written above with light coconut milk which contained 70 kcal/ 100ml.

* This was using a thicker curry paste and for ones with more liquid, check the back of the packet to determine how much is used for a typical curry recipe which is usually provided on the back of the packet. This will determine how much you may need to use for your specific curry paste.

** Using full fat coconut milk or a coconut milk with a different count will result in different amounts. To reduce the amount of calories, you can replace half of the coconut milk with chicken/ vegetable stock if you have a coconut milk with a higher calorie count.

Other vegetables can be used included some mentioned above in the blog post such as Thai vegetables, asparagus, bean sprouts etc. Or more traditional ingredients such as peas can be used. I like to use mixes of frozen vegetables when making versions of this as it reduces the amount of chopping of vegetables that I have to do.

 

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